Contact Us

We appreciate your feedback!


Nashville, TN
USA

Be Move Live is your home for fitness and clean eating.

Blog

Bemovelive.com Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.

CLEAN UP YOUR GROCERY LIST

Jessica Hill

If you walk into the grocery store with good intentions, but no idea what you’re doing, you’re likely to walk out with the same-old boxes and bags of processed food. There are strategies to safely navigate the food marketing matrix known as the grocery store and the best way is to walk in with a list of what you’re going to buy, based on the meals you are going to make.

Sound like too much work? Go ahead and borrow mine:

Lean Protein Sources:
Whole, free-range eggs, for cooking
Chicken breast or tenders
Lean beef or bison 93/7
Extra-lean ground turkey 93/7
Tilapia or Salmon
Tuna in Water

Carbs/Grains:
Oatmeal (Steel-cut if you have time to prepare it)
Organic Brown Rice
Organic Quinoa
Ezekiel Bread or gluten-free bread
Black Beans
Blue corn tortilla chips (no salt added)
Brown rice cakes

Healthy Fats:
Almonds
Organic no-stir peanut butter
Almond butter
Avocado
Cashews
Pumpkin Seeds
Walnuts

Vegetables:
(Any you like fresh or frozen)
Sweet Potatoes
Asparagus
Green beans
Cucumbers
Celery
Green leafy vegetables
Spaghetti Squash
Zucchini
Spinach
Carrots

Fruits:
(try to limit fruits to only in the morning or before/after a workout)
Bananas
Apples
Pears
Oranges
Strawberries

Oils:
Coconut oil
Olive oil

Dairy:
(Eat dairy in moderation)
0% Fat Greek Yogurt
Cottage cheese
Low-fat or non-fat milk

Miscellaneous Items:
Organic Salsa
Organic Canned, diced tomatoes or sauce (no salt added or low sodium)
Minced garlic (1 jar lasts a long time)
Protein powder
Unsweetened Almond Milk
Oat Flour
Almond flour
Coconut flour
Liquid Aminos (in place of soy sauce)
Pure vanilla extract
Spices and herbs
(once you buy most of them, they last a long time)
Cumin, turmeric, liquid smoke, chili powder, sesame seeds, ground cinnamon, parsley, Mrs. Dash seasonings (no salt added), paprika, cayenne, red pepper flakes, etc.

Condiments:
Balsamic Vinaigrette
Sirracha
Yellow Mustard
Local honey (in moderation!)